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20. Dec
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CrossFit WOD, December 20, 2022

CrossFit – Tue, Dec 20

Warm Up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&amp;feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3><p>2-3 Rounds<br />10 Single Arm Dumbbell Press (each side) (Light)<br />10 Dip Only (empty bar)<br />10 Front Squats (empty bar)</p><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3><h3>8 Minutes moving through:<br />200m Row<br />40 Single Under<br />10 Alt. Leg V-Up</h3>
Push Jerk (Push Jerk + Jerk 4-4-3-3-3
)
<p>2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk<br />2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk<br />2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk<br />2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk<br />2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk</p><p>Scoring: Load</p>
Clean (Clean Pull + Panda Pull + Clean 4-4-3-3-3
)
<p>1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean<br />1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean<br />1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean<br />1 Clean Pull + 1 Panda Pull + 1 Clean @ 70%</p>
Rocking Around the Christmas Tree (Time)
<p>Bad Annie</p>

<h4><br />100-80-60-40-20<br />Double Unders<br />50-40-30-20-10<br />Sit-ups</h4><p> </p><p>10 min cap</p><p>scaling option</p><p>70-56-42-28-14<br />Double Unders<br />35-28-21-14-7<br />Sit-ups</p>

accessory work
<h4> </h4><h4>Clean Deadlift + Clean Pull 5-5-4-4-4</h4><p>2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean<br />2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean<br />2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean<br />2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean<br />2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80-85% 1 RM Clean</p><p>Scoring:<strong>Load</strong></p><h4> </h4><h4>“Last Christmas”(SemiFinals &amp; Games)</h4><p>AMRAP 6 Minutes<br />100’ Sled Push (4×45/3×45)<br />100’ Farmers Carry (2×126/88)<br />-rest 1 minute-<br />AMRAP 5 Minutes<br />75’ Sled Push (4×45/3×45)<br />75’ Farmers Carry (2×126/88)<br />rest 1 minute-<br />AMRAP 4 Minutes<br />50’ Sled Push (4×45/3×45)<br />50’ Farmers Carry (2×126/88)</p>

optional cool down
<h3 id="6cooldownafteryouaredonewitheverythinginthissession">Cool Down – (after you are done with Everything in this Session):</h3><p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br />2-3 minute<a target="_blank" href="https://youtu.be/nS1xJ_ymEuU">Alternating Calf Stretch</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=JOoTBdECBHI&amp;ab_channel=MikeReinold">2 minute Ankle Dorsiflexion Stretch (each side)</a><br />*you choose which stretch you get the most stretch out of)<br />1-2 Minute Cobra Stretch</p>